Dirty Thirty

30 Push Presses (65/45 lbs)
30 Ring Dip
30 Box Jumps
Run 800
30 Goblet Squats (52/35 lbs)
30 Swings (52/35 lbs)
30 Burpees

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WOD

21-18-15-12-9-6-3
OHS 65/95
Box Jumps
Sit Ups

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Lucky 7's

7 Rounds:

200M Run
7 Pull Ups
7 Toes to Bar
7 Power Cleans 65/95lb

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Boomerang

400M Run
10 Deadlifts 135/225
20 Pullups
30 Wall Balls 14/20
40 KB Swings 35/53
50 Dubs
40 KB Swings
30 Wall Balls 14/20
20 Pullups
10 Deadlifts 135/225
400M Run

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WOD

4 RDS:
20 WALL BALLS
15 FRONT SQUATS 95/135LB
10 MULE KICKS

Adam displaying good depth on front squats
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Helen (Benchmark)

3 Rounds:
400M Run
21 K.B. Swings 35/53
12 Pullups

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Rough & Ready

400M Run
30 Power Snatches 65/95
30 Deadlifts 95/135
30 Broad Jumps
400M Run

20 Power Snatches 65/95
20 Deadlifts 95/135
20 Broad Jumps
400M Run

10 Power Snatches 65/95
10 Deadlifts 95/135
10 Broad Jumps
400M Run

*35 minutes CAP!!!

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WOD

4 Rounds:
15 Deadlifts 135/185
15 Dips
15 Box Jumps

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Easy Peasy

50-40-30-20-10
Double-unders
Sit-ups
Run 200

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Light and Fast

25-15-5
to
5-15-25
to
25-15-5
SDLHP 55/75
K.B. Swings 25/35
PushUps
(push hard peeps, sub 20 min)

OR for those peeps who got kicked out of the weight room:

AMRAP
1 lap of trail stairs in big gym
15 push ups
15 hollow rocks


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WOD (Wed)

5 RDS
5 Handstand push ups
10 OH squat (95/65)
20 Floor wipers
40 Dubs

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Heat Wave

4 Rounds for Time
400M Run
15 Deadlift 185/135
15 Push Press 65/95

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Happy Monday

15 Cleans 100/155
30 Toes to Bar
30 Box Jumps 20/24"
10/15 Muscle Ups or (female/male:30/45:pullups/dips)
30 DB Push Press 25/40
30 Dubs or 150 Singles
15 Thrusters 95/135
30 Pullups
30 Burpees
100' O/H Lunges 25/45

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Friday Fit

AMRAP 15 Min
10 KBS 35/55
10 KB Push Press
30 Dubs

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WOD

5 rounds
10 dead lift (225/135)
15 wall balls
20 box jumps

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Pull-Push-Gut

15-14-13-12-11-10-9-8-7-6
Pull Ups
Push Ups
Gut Busters

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Burpee Hell

6 Rounds:
Run 400M
25 Burpees

During workout....

After workout....

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WOD

5 Muscle-ups (15 pulls ups, 15 dips)
10 Back Squat (Body Weight)
Run 400 on Odds
Run 200 on evens

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KBS Workup

10 Kettlebell Swings (52/35 lbs)
5 Box Jumps
1 Squat Clean Thrusters (135/95 lbs)

15 Kettlebell Swings
10 Box Jumps
2 Squat Clean Thrusters

20 Kettlebell Swings
15 Box Jumps
3 Squat Clean Thrusters

25 Kettlebell Swings
20 Box Jumps
4 Squat Clean Thrusters

30 Kettlebell Swings
25 Box Jumps
5 Squat Clean Thrusters

Moriah getting her swing on

Adam getting full extention on box jumps ON THE TABLE!

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Jumping Spiders

7 Rounds:
200M Run
20 Jumping Pull-ups
20 Spiderman Pushups

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